Amputations

 “There is risk, known and unknown, in all aspects of life. We often consider the loss of life the only serious risk. Unless we are genuinely aware, we calculate the danger arising from our own physical and emotional states and from external conditions based on incomplete information. If we believe we can manage those risks, we accept them. Whether these choices are born of delusion or reality comes out in the end.” -Mark Twight

IMG_5938
South Kaibab Trail | Grand Canyon, AZ [image ©Morgunz]
“I can’t wait for you to experience The Canyon,” my friend says to me on our drive up to THE Canyon – The Grand Canyon – for what will be her ninth effort, and my first time.

“On my first hike, I came out with a list of shit I wasn’t going to do anymore – relationships, obligations, I totally re-prioritized my life.”

Isn’t it crazy how nature has a way of putting shit in order. And how doing challenging things with people – old friends, new friends, strangers you leap frog up the mountain with – can really connect you, with yourself, with each other?

did we.gif

Well, I am fresh off the completion of our trek, and while my thoughts aren’t consolidated, I can certainly see how The Canyon really will “ruin” a person, in the very best of ways… Stay handy with the knife, indeed.


02 Apr | M
Warm-up | 3x
KBS x 10 @45#
SA banded rows x 10 ea
SL banded RDL x 10 ea

Work | [FTA]
A. 5x:
Jump lunge x 12
SA DB KB Snatch x 3 ea (40#)
Goblet squat x 8 (40#)
Scap PUs x 10
B. 5x (Press x 1 + PP x 3) [2:00] (75, 80, 80, 75, 80, 80#)
C1. SA seated cable row 4 x 8 @22×2 [1:00] (25#)
C2. SL glute bridge x 12 ea [1:00]
*D1. DB bis 3 x 12 [1:00] (15, 20 , 20#)
*D2. Cable tris x 12 [1:00] (25, 20, 20#)
*add-on

04 Apr | W
Warm-up | 3x
Bike x 1:30
Wall ball x 10
SA KB press x 5 ea (25#)

Work | [Fave]
A. 5x:
FS x 5 @ 75% (125#)
BS x 5 [2:00]
C. Reverse zercher lunges 4 x 8 ea [1:00 btwn sides] (75, 4@80#)
D. 3x:
Slam ball x 5 @ 20#
SA DB KB snatch x 5 ea (35#)
Row x 200m

07 Apr | Sa
Mobility | 3x
Monster walks x 10 ea
Wall slides x 10
Scap press x 10
Banded clammies x 10 ea

Work |
A. 4x:
½ Kneeling SA BU press x 7 ea (20, 25#)
KBS x 10 (50#)
BB row x 10
B. 7x:
PC x 3
PJ x 3
FS x 3 [1:00] (95#)
C. Zercher squats 3 x 5 [1:00] (115#)
D. Barbell roll-outs 3 x 10 McGills 3 x :45 ea [:15 btwn]

09 Apr | M
Mobility | 3x
Cossacks x 8 ea
Prone y raise x 1-0
Reverse curl-ups x 10
Pistoles x 2 ea

Work |
A. 3x:
Snatch-grip RDL x 3
Bent-over row x 3
Hang PSn x 3
OHS x 3
BS x 3
B. 10x:
PSn x 1 + OHS x 1 [2:00] (75, 80, 3@85, 5@90#)
C Clean pulls 5 x 3 [1:30] (175, 180, 185#)
D1. FS 3 x 5 [1:00] (115, 120, 125#)
D2. Dbl DB row x 10 [1:00] (30#ers)
E. McGills 3 x :45 ea [:15 btwn]

12 Apr | Th
Mobility | 3x
Bird dogs x 12 ea
Scap press x 10
Reaching DBs x :45

Work |
TGUs x 15:00
Stairs x 10:00
Stretch x 10:00

14 Apr | Sa
The Grand Canyon | South Kaibab to Bright Angel Trail
+/- 17.3 miles
Accumulated elevation: 9,188′


M | Dang, part A got my heart going. Faves. Strict press was rough. I can tell I haven’t been doing much OH pressing, and the injured(?), janky(?), but mine, my right shoulder was the limiter

W | Didn’t feel like working out, so I picked a favorite workout from the archives and got to work. Pretty sure 125 isn’t 75% anymore; perhaps should test that… But the volume of this one had me feeling it. Took it easy, with less intensity on part C, as that’s what I had to give today. Subbed KB for DB on the snatches because they make me feel strong and powerful. And KBs are so much cooler than DBs. 

Sa | BU press felt good; got four reps on the R and 5 on the L on that last round at 25# before I had to drop back to 20# or have some shit form; I picked the first. The push press/jerk was the limiter on the BB complex. Dang that was some fun cardio. Zerchers felt awesome. Roll-outs bucked my back bad, so subbed McGills. Cool?

M | It felt good to lift. The snatches felt a little awkward; after speaking with TG gotta rememba the speeds. Same with the clean pulls, steady off the off the floor, speed it up after the knees. The pulls felt strong.

Th | Got in a little movement before I move a lot on Saturday…

Sa | By the numbers (creepy, but handy, iPhone stats):

22CFE308-167D-4B33-B018-C81ED231F062
I think the actual trail distance was 17.3 mi
50845318-6B45-4CF1-BD70-DA81EEAB1526
Interesting to to see where the pace dropped off. Was that the steep part or where I took the most pics? Hmm…
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Behind The UI

“Of course, sometimes it’s quite difficult to know if you’re hallucinating. You might hallucinate a silver pen on your desk right now and never suspect it’s not real—because its presence is plausible. It’s easy to spot a hallucination only when it’s bizarre. For all we know, we hallucinate all the time.” -David Eagleman

oelklaus_embrace
Embrace from O.P.P. [Heather Oelklaus]
Does natural selection favor true perceptions? Evolutionary Game Theory with The Think Grow Podcast.

“Perception is not about seeing the truth; it’s about raising kids.” -Donald Hoffman

Feeding, fighting, fleeing, and… Mmmating. (Pffff. I could have made that alliterate so much nicer.) It all distills down to f-words.


21 Mar | W
Mobility | 3x
Bird dogs x 10 ea
Scap press x 10
TVAs x 15

Warm-up | 3x
Row x 1:00
KBS x 7 @40#
KB snatch x 3 ea @40#

Work | [FTA]
A. 4x:
SL KB RDL x 8 ea (40#)
½ Kneeling BU press x 8 ea (20#)
RNT rev lunge (out) x 8 ea
B. BS 5 x 3 [3:00] (155, 160, 165, 165, 170#)
C. FS 3 x 5 [2:00] (125, 130, 135#)
D. Stares x 15:00

22 Mar | Th
Mobility | 3x
GA squats x 10
Prone y raise x 10
Reverse curl-ups x 10
Samurai squats x 2 ea

Work | [FTA]
A. 3x [BB only]:
RDL x 3
Bent-over row x 3
Power snatch x 3
BTN push press x 3
Good morning x 3
B. [Standard] DL 7 x 2 [2:00] (195, 205, 4@215, 1 rep @220#)
C. Power snatch 7 x 2 [2:00] (75, 2@80, 4@85#)
D. GHR 3 x 10 [1:00] (15#)

23 Mar | F
Work | [FTA]
A. Stairs x 20:00
B. 5x:
Sled push (+135#)
Cross-over step-ups x 5 ea
Handstand hold-walk-hold-walk, etc
C. Alternating TGUs x 15:00
D. Bike x 2😊:00

24 Mar | Sa
Mobility | 2x
Shoulder CARs x 3 ea
Thoracic rotations x 10 ea
Popes x 15 ea
Wall-pressing dead-bugs x 20 reps
Pistoles x 2 ea

Warm-up | 3x
Tempo goblets x 5 (35#)
KBS x 7
RDL x 5 ea

Work |
A. DL 7 x 2 [2:00] (2@195, 2@205, 2@210, 205#)
B. PC 6 x 2 [2:00] (2@105, 2@115, 2@120#)
C. 1-1/4 BS 3 x 5 [1:30] (115, 105#)
D1. GHR 3 x 10 (10#) [:30]
D2. McGills x :45 ea [:30]

Stretch | 10:00


W | Not feeling so great, fighting something – and def + some lbs; needed to move so I did.

Th | Got to the gym late so banged out a quick one from the archives. Deadlift felt really great.  Turned the first rep into a regular snatch just to see if I could (yep); kept the second as a power.

F | Did. It. Anyway. Again.

Sa | Very similar workout to Thursday. Felt it. The one and a quarters felt SLOW so I dropped weight. That helped. Dang them McGills.

Would You Rather…

“We are constantly trying to hold it all together. If you really want to see why you do things, then don’t do them and see what happens.” -Michael A. Singer

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Lately, the work week evenings have felt like a less fun version of Would You Rather – with the choices being the go to gym or getting a full night of sleep. I like going to the gym – it feels good to move, silences the noise, and helps me relax. But not sleeping makes we wanna [see image above]…

So yeah, I am working on finding the balance, adjusting things to make it work. It’s funny how things get set in your head as fixed and inevitable, until a spark of change reawakens your super powers and you realize all of it, it’s all a matter of choice.

Besides, in the end, no matter what “Rather” you choose, we all have the same outcome:

cimerlini_oisellerie-de-la-mort
Giovanni Paolo Cimerlini – The Aviary of Death

So, would you rather…
Sit or stand?
Burden your family in old age or be pushed off a cliff?
Sleep or ____ [pick a thing you really like to do, sometimes in bed, often at night, and hopefully again in the morning]?

And here’s a SFW game of “Would You Rather“…


21 Feb | W
Warm-up | 3x
Row x 1:00
Slam ball x 5 @20#
KB RDL x 8 ea @40#

Work |
A. Power clean 6 x 1 [1:00] (125, 5@135#)
B. EMOM x 20:00, rotating:
Power clean x 3 (2@115, remainder @120#)
DUs x 30
C. Back squat 3 x 5 [fast out the bottom] (145, 150, 155#)

23 Feb | F
Mobility | 3x
Cossacks x 8 ea
Bird dogs x 12 ea
SA plank x :20 ea
Curl-ups x 10

Warm-up | 3x
Wall ball x 10 @15#
Banded RDLs x 8 ea
SA banded rows x 12

Work |
A. Front squat 5 x 3 [build – 3:00] (140, 150, 155, 145, 150#)
B1. Zercher squat 3 x 5 [1:00] (105, 105, 110#)
B2. KBS x 5 [1:00] (55#)
C. Alternating TGUs x 10:00 (40, 45, 50, BU@25#)
D. Wall-pressing dead bugs 3 x 20 reps [:30]

24 Feb | Sa
Warm-up | 3x
Row x 1:00
SB x 5
SA KB snatch x 5 ea

Work | FTA
A. 4x:
RDL x 3
Bent over row x 3
Muscle snatch x 3
BTN PP x 3
Good morning x 3
B. (Sumo) DL 7 x 2 [2:00] (185, 6@195#)
C. Power snatch 7 x 2 (+ OHS x 2) [2:00] (2@75, 3@80, 2@85#)
D. GHR 3 x 12 [1:00] (10#)

25 Feb | Su
Mobility-Warm-up things | 3x
Hip hikes x 15 ea
Prone y raise x 10
Reaching DBs x 1:00
Windmills x 5 ea
Samurai squats x 3 ea
Thoracic rotations x 12 ea

Work | FTA
A. Stairs x 20:00
B. Bike x 25:00
C. 5x:
Wall walk x 1
DUs x 30
Lateral box step-ups x 5 ea
Row x 10:00

Stretch | 10:00

26 Feb | M
Work |
A. 4x:
RNT reverse lunges (out) x 7 ea
BB row x 10
BS x 8
B. Back squat 10 x 3 [2:00] (2@155, 2@160, 3@165, 3@170#)
C1. Snatch-grip DL 3 x 5 [1:00] (125, 135, 155#)
C2. SL HB x 12 ea [1:00]
D. McGills 6 x :20 ea [:10 btwn sides]


Feeling pretty good; weighed-in for the first time since *stops to search blog* (mid-October) and my current relationship with gravity is 165# which is cool. I seem to naturally want to be between 155-165. We’ll see how things shift; I’ll be training for The Canyon and Pat’s Run in April.

Didn’t do a great job of logging notes on my sessions this week. Will do better next. Monday felt really great; I think in a “Would You Rather” battle between back squats and brownies, the back squats would win. Whaaah… Here’s some footage:

Diggin’ the McGills. I can feel the PRs lining up…

Sheathed

“The society that separates its scholars from its warriors will have its thinking done by cowards and its fighting done by fools. – Thucydidies

brooklyn-street-art-dont-fret-jaime-rojo-03-14-web-6
What do you think – does good exist without evil? Can a weak (hu)man, be a good (hu)man?

Jorden B argues that no, no he cannot, as a person is not moral if they are just harmless – if the option of demonstrating strength isn’t even on the table.

How about this – consider both definitions of the word “meek”:

Meek [mēk/]
adjective
1. quiet, gentle, and easily imposed on; submissive.
2. one who carries a sword, and possesses the knowledge of how to use it, but chooses to keep it sheathed

Now consider these words from The Bible in light of them both:

“Blessed are the meek: for they shall inherit the earth.”

J-whoa
If you want more considerations, listen to the whole conversation. And ask yourself, as I have been all week, am I choosing the heroic path, or am I erring on the side of the complacent coward? Are you keeping your life sheathed out of compliance, or by choice?


31 Jan | W
Warm-up | 3x
Cossacks x 8 ea
Wall balls x 10
KB snatch x 3 ea

Work |
A. Stairs x 15:00
B. EMOM x 30:00, alternating:
Power clean x 3 (115#)
DUs x 30
C. McGill curl-up 3 x :45 ea [:15 btwn sides]

01 Feb | Th
A. Bike x 20:00
B. GHR 3 x 10
BS x 10
BB yumps x 5
C. BS 7 x 1 [tough] [3:00] (185, 195(PR!), 190, 190, 190, 185, 190#)
D. FS 3 x 5 [1:30] (125#)
E1. KB FR lunge 3 x 8 ea (30/35#) [RI]
E2. Side plank x :30 ea [1:30]

02 Feb | F
Mobility | 3x
Wall slides + rotation x 8
SL bird dogs x 10 ea
Popes x 15 ea
TVAs x 15

Work |
A1. ½ Kneeling BU KB press 4 x 7 ea (20#)
A2. GM x 10 (75#)
A3. SA row x 10 ea (30#)
B1. DB bench {neutral grip] 5 x 7 [1:30] (25#)
B2. Pendlay row x 10 [2:00] (75#)
C. Close-grip lat PDs 3 x 10 [1:00] (80,85, 90#)
D1. EZ Hammer curl bi’s 4 x 12 [1:00] (15#)
D2. Rope tri’s x 12 [1:00] (20#)

Stretch | 10:00

03 Feb | Sa
Warm-up | 3x
Slam ball x 7 @20#
Banded RDLs x 10 ea
Banded rows x 10 ea

Work |
A. 4x:
Row x 2:00 (475, 481, 485, 479m)
KBS x 10 (45, 3@50#)
Push-ups x 10
B. DL 7 x 1 – tough [3:00] (5@205, 2@210#)
C. EMOM x 20:00, alternating:
Power snatch x 3 (75#)
DUs x 20 + jump squats x 5

Stretch | 5:00

04 Feb | Su
Mobility | 2x
Shoulda CARs x 3 ea
Cossacks x 8 ea (ooh boy these felt solid)
Prone y raise x 10
Reverse curl-ups x 10

Warm-up | 3x
Bike x 1:00
Wall balls x 10 @15#
Single arm KB snatch x 5 ea @ 30#

Work |
A. 10x: PC x 1 + Clean x 2 [2:00] (2@115, 2@120, 3@125, 2@130, 135#)
B. Jerk 10 x 2 [2:00] (push: 95, split: 3@105, 5@110, 115#)
C. Back squat 4 x 5 [2:00] (135, 140, 145, 150#)

Stretch | 10:00


W | The EMOM was fun, and harder than I thought it would be. And those McGill curl-ups are INTENSE. I like how much feedback you get regarding proper position. My neck would start to cramp, then I’d adjust and focus on the abs, and crazy enough my neck didn’t hurt anymore. 

Th | Old PR was 185, and dang that was easy peasy. Pretty excited about the new one. Two hundy (back squat) has been a club I’ve wanted to be a member of for a while; knocking on that door… Felt like I “should” have been able to go heavier on the front rack lunges, but ooh, those were rough, even with the conservative weight.

F | Excited that the neutral grip allowed me to get in some pressin’. Twenty-five was the limit where I could still push without not good feelings in the right shoulder; time to get that checked out. Pendlay’s felt nice and strong. It’s crazy to me how my biceps stop working at a certain point.

Sa | ‘A’ had me managing my breath; ‘B’ had me managing my head; ‘C’ was a little of both. Hardest part of the DL is that first inch off the floor. If that goes well, giddyup. If not… I tend not to fight for it – not gonna fuck up my back for a DL rep. But then, have I ever fucked myself up on a DL? No, I have not, so… 

Su | Turned away from the mirrors and, man, the cleans felt really good. Kept it conservative on the jerks because of the shoulder and because holy smokes my abz were working – or at least that’s where I was feeling fatigued. BACK SQUATS ARE FEELING AWESOME!!!

Begin(ner) Again

“You may have to fight a battle more than once to win it.” -Margaret Thatcher

New things shaking up the balance of chaos and order in life right now; I’d forgotten what it’s like to be a beginner at something – which obviously means I need to pursue it more. I’ve been mulling over this talk from B. Petersen (thanks, TG).  Timely considerations on the power of humans to posit and go after the potential in life, and the sacrifices we make in order to do so. And that question about earning the right to identify with an idea, testing it in your own life to see what of it, well, yeah… begin again.


09 Jan | Tu
Mobility | 10:00

Work |
A. Stairs x 15:00
B. Bike x 15:00
C. 5x:
SA FR carry x 30m ea (40#)
KB snatch x 5 ea (35#)
Hollow rocks x :15
Cossacks x 20
D. Stairs x 10:00

10 Jan | W
Mobility | 3x
Hip hikes x 15 ea
Prone y raise x 10
Rev curl-ups x 10

Work |
A. Bike x 20:00
B. Good mornings 4 x 10
RNT x 5 ea
1-1/4 BS x 5
C. FS 5 x 3 [3:00] (145, 4@150#)
D. Zercher squats 3 x 7 [1:30] (105, 105, 110#)
E. Pallofs 3 x 20 [1:00] (20#)

12 Jan | F
Mobility | 3x
Shoulder CARs x 3 ea
Popes x 15 ea
WP DBs x 1:00
COB hold x:20
Hip CARs x 3 ea

Work |
A1. ½ Kneeling BU SA press 4 x 7 ea (18#)
A2. RNT reverse lunge [band pulling out] x 8 ea
A3. Rope x :45 [1:00]
B1. DB Incline bench 5 x 7 [1:30] (22.5, 25, 30, 3@25#)
B2. Pendlay row x 10 [2:00] (65, 70, 3@75#)
C. Wide-grip lat pull-downs 4 x 10 [1:00] (70, 75, 75, 80#)
D. Hanging knee raise 3 x 12 [as req’d]

13 Jan | Sa
Mobility | 3x
SL elev HB x 10 ea
Elbow plank + fwd tap x 10 ea
TVAs x 15

Warm-up | 3x
Bike x 1:00
Wall ball x 10
Slam ball x 5

Work |
A. 10x: PC x 2 + Jerk x 1 [across] [2:00] (115#)
B. Snatch-grip DL 5 x 3 [3:00] (155#)
C. GHR 3 x 12 (10#)
D1. DB bi’s 4 x12 [1:00] (20#)
D2. Tricep PDs x 12 [1:00] (20#)

Stretch | some

14 Jan | Su
Mobility | 3x
Cossacks x 10 ea
Prone y raise x 10
Windmill x 5 ea

Work |
Bike x 15:00
Home yoga x 60:00

15 Jan | M
Mob + warm-up | 3x
Wall slides x 10
GA squats x 10
Wall walk + taps x 10

Work |
A. 5x :
Rope x 1:00
SA DB snatch x 5 ea (35, 4@40#)
TGU x 2 ea (45#)
Scap Pus x 10
B. Push press 5 x 3 [2:00] (85, 90, 95, 100, 100#)
C1. Pull-up machine 4 x 8 [1:00] (70, 70, 70, 80#)
C2. Dip x 8 hold x :45 [1:00]
D. Plank + alternating LL x :40 [:30]


Tu | Serious DOMs from Sunday, especially in the high and ousside boo-tay. Snatches felt super snappy, but then that’s moderate lbs, so… math. Part C = abz.

W | Front squats felt really good, as did the zerchers.

F | The RNTs with the band pulling out were crazy, especially on the left side. Couldn’t get into position with the 30# DBs on the bench, that right shoulder is still having it’s moments, but provided I kept the lbs down a bit, there wasn’t any pain. I think the lat machine is the busiest one in the joint; but hooray for Friday night! I got it all to myself. The hanging from the bar on D shot my grip before my abz, fo sho.

Sa | Jerks were the limiter on the barbell. Having been doing many jerks… and I could tell! But the cleans felt really great, though that’s pretty light for ma cleans. REALLY felt the DLs in the glutes, and then every contraction of my hammies on the GHR after. Those. Were. Painful. (In a good way.) Right side is the limiter on the bi’s – wanted to stop working on the last couple reps of the last two rounds. Made some faces and that did the trick.

Su | Started a cardio workout, had a thing, ended up getting in some movement with an hour long YouTube home yoga flow.

M | Part A had me sweaty as hell; singles are not my forte. Push press felt good, the shoulder really forced me to utilize the dip. Shoulder wasn’t having the dips, so made it into a hold. The new-to-me planks were work, lots of activation in the trunk.

Field Notes

“Complaining is not a conversation.” -James Victore

suffah

The Fragile Generation >>> It’s crazy how much our successes comes down to our own belief that we will endure. That trust in ourselves, and in our relationships, is developed gradually, testing little by little – poco a poco – in a staggered rhythm of experiences. And isn’t it interesting how both our self-confidence, and often times our relationships are strengthened via the same thing: working through discomfort…

“I believe that people who trust themselves and trust each other are willing to have difficult conversations. You know, relationships are not easy, whether they are work relationships or personal relationships. We may upset each other; we may say something the other person takes the wrong way. I give everyone complete permission – starting with me – to come and tell me directly that I did something they didn’t like… say it in as raw of a way as you want – you don’t have to figure out how to say it, you don’t have to wait until you calm down. But if you are incapable of doing that, if you are only capable of passive aggressive behavior… consider this your last warning.  -Arianna Huffington on the new HR Dept


31 Oct | Tu
Mobility | 3x
COB hold x :20
SL elev hip bridge x 12 ea
Hollow rocks x :20

Warm-up | 2x
WB x 7
SA KB press x 5 ea
WW + taps x 10

Work | [fave]
A. 5x:
Front squat x 5 @ 75% (120#)
Back squat x 5
Rest x 2:00
B. FR Rev KB lunge 4 x 6 ea [1:00 btwn legs] (35/40#)
C. 3x:
Slam balls x 5 (20#)
DB snatch x 5 ea (35#)
Row x 200m

01 Nov | W
Mobility | 3x
Wall slides x 10
Cossacks x 8 ea
Popes x 15 ea

Warm-it-up |
TGUs x 2 ea side @ 40, 45, 50#

Work | [Repeat]
A. Bike x 30:00
B. 5x:
SA KB FR carry x 30m ea (45#)
Samurai squats x 4 ea (35#)
FLR x :30 [:30]
C. Stepmill x 15:00

Stretch | 10:00

02 Nov | Th
Warm-up | 2x:
Row x 1:00
BU TGUs x 2 ea

Work |
A. 5x:
RNT rev lunge x 10 ea
DUs x 30
SA press x 5 ea (25, 4@ 30#)
B1. Incline DB bench 5 x 8 [1:00] (4@25, 30#)
B2. Pendlay row x 10 [2:00] (65, 3@ 70, 75#)
C1. SA DB bench 4 x 8 ea @22×1 [RI] (3@25, 30)
C2. SA cable row x 10 ea [2:00] (30#)

04 Nov | Sa
Mobility | 3x
Scap press x 10 @ 5s ea
Bird dogs x 12 ea
Hip hikes x 15 ea

Work | [New Fave]
A. Stepmill x 20:00
B. 5x:
Offset carry x 20m 30m ea (40 OH/35 FR)
Wall walk x 1
Side plank x :20 ea
Sled x 20m 30m (+135#)
C. Bike x 25:00
D. Row x 10:00

Stretch | 10:00

05 Nov | Su
Warm-up | 3x
Bike x 1:00
Slam balls x 7 @20#
DUs x 30

Work |
A. DL 7 x 2 [2:00] (175, 185, 195, 205, 200(v), 205(v), 210(v)#)
B. PC 10 x 2 [2:00] (3@125, 130, 130(v), 130(v), 125, 5 HPC @115#)
C. BS 4 x 5 @ +/-70% [3:00] (130#)
D. BTN PP 4 x 2 [1:30] (90, 95, 100, 105#)

Stretch | 10:00


Tu | Didn’t have tons of energy or excitement heading into The Tang. Told myself to just mobilize and move and see how I felt. Did that between every part… and got through them all. Okay then. I think my 75% is a little more than 120, but there’s only one way to find out 😉 Both part A and part C got me breathing pretty good, but in different ways.

W | The front rack carries are so much tougher on the right side than the left. Wicked sore front all dem sqwats on Monday. Stepmill makes me sweat a lot, even when I am not-mouth breathing.

Th | Workday summarized in five seconds:

Gym sesh summarized in four sentences:
Failed on the tempo bench on the 8th rep on the right side. Got thru all of ‘em on the left. Contraction on the left side on the SA row feels really weak in comparison to the right. How’d I get so sweaty?

Sa | Focused on staying checked in on the machines. If I had a globo there wouldn’t be any friggin screens! But I don’t, so there. Part B was hard. Honestly, it kicked my ass. The run on the sled is 30 so I just did that. I figure it’s cheating a little with the carpet so… 

Su | Well, the pulls from the ground weren’t stellar. The DL positioning felt better, worked to brace and get in the position at the start there. I gotta work those fails. The first successful rep on the fail vid felt really bad, but in the footage it didn’t looks so bad. Same with the cleans. I got pretty frustrated with myself – so frustrated that apparently I lost count and just fired off five sets of some hang power cleans to appease myself.

The back squats, however, felt AWESOME – the grip with the floor, the drive through the floor, e’rything. Ditto with the BTN work. The hundy plus five was a little spicy, but I should definitely start heavier earlier next go around.

Behind the Scenes

“Sometimes it’s a little better to travel than to have arrived.” -Robert M. Pirsig

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Arrival at failure or a power pose?

Fair warning, I’m gonna do that thing where I string some seemingly random threads together. Yes! I’m making you an afghan blanket just like grandma used to make. It’s for the summer-in-the-desert Netflix and AC chill. We all know it’s best done sans pants and when the blower kicks on, that ish gets drafty. Brrr!

Oh man, off to a good start, Gunz.

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My weekend ‘flix binge

Let me set it up. The internet went down last week at my office. Then the server. And the phones. The daily dose of streaming music had yet to make my daily moments of gratitude…. Until about noon on day 1 of downage (let’s make that a word). When the only sound in the room is the click of your mouse and the voice of a well-meaning but over-sharing coworker, you become hungry for any noise rapido.

I’m pretty sure this is the only time I will ever say this: Facebook (and unlimited data) to the rescue. The first thing in my feed was this conversation with My Girl Kate (Galliett – not actually my girl, but we’re vibing in a limbic resonance kinda way, at least one-directionally):

Isn’t it interesting, the split screen comparison of the backdrops of each human… Hmm. What’s that say about each? *eye brows* Anyway, I really like what Kate had to say, in particular on the matter of our human desires to go “right to do the handstand” in life – resisting or disregarding all the tedious, boring, crucial, delicious (choose your adjective and your mindset) work it takes leading up to it. The dudes at BBS touched on it this week, too, the “rush to greatness” and the desire to just do the cool stuff. I think we can call that Insta-itis. Friends, I get the fever, too.

The allure of all the shiny, shiny shit on Instagram got me thinking about a dude whose work I was introduced to in a theory of architecture class during grad school, Guy Debord. His work, The Society of the Spectacle, is all about “the gaze”. Courtesy of Wikipedia (which does a way better job of summarizing it than I can. Throw them some bones):

“Debord traces the development of a modern society in which authentic social life has been replaced with its representation: ‘All that once was directly lived has become mere representation.’ Debord argues that the history of social life can be understood as ‘the decline of being into having, and having into merely appearing.’ This condition, according to Debord, is the ‘historical moment at which the commodity completes its colonization of social life.’”

Sounds like the moment is now. Though maybe it’s best we converse on the matter. Maybe over a scratch meal…?

My last random thread (Fuuu… that’s gonna be one comfy blankie) is about the eats, the value of home-cooking. Did you know last year Americans spent more money in restaurants than they did on groceries. (Right. This means zero grounds for bitching about the cost of groceries.) I couldn’t agree more with Tamarkin’s take on meal delivery services, but man, there’s so much more that “goes to waste” when you’re not involved in the process (note that rabbit hole, those of us who gather our meats and veggies from a retailer). Similar to the joys of suffering through a workout, the task of creating with others fosters more that the “thing”, it feeds that connection to your people. It’s like time under tension, but with food. Shared effort for the win.

I’ll leave you with this behind the scenes from the man with the bongos, who totally gets why a person might wanna keep an afghan (little “a” friends) handy on the front porch.


02 June | F
AM | Friday Hike Club!
Piestewa Peak

PM | Globo Mountain
Mobility | 3x
Cossack lunge x 12
Scap press x 10
Rev curl-ups x 10

Warm-up | 3x
Row x 1:00
Slam balls x 7
AYTs x 5 EA

Train | [Repeat]
A. Deadlift 7 x 3 (185, 4@195, 2@200#) [2:00]
B1. SA DB snatch 7 x 3 ea (35, 2@40, 3 @45#) [RI]
B2. SL hip bridge x 10 ea (5@20, 2@17.5#) [1:00]
C. Lat pull downs 4 x 10 (60, 3@70#) [1:00]

Stretch | 15:00

03 June | Sa
Mobility | 3x
Wall slides x 10
GA squat x 10
Pope clammies x 15 ea
TVAs x 15

Train |
A1. Row 3 x 300m [RI]
A2. FLR + taps x 12 [RI]
A3. KBS x 5 (44#)
B. 10 x PC + HPC x 2 (3@115, 4@125, 3@115#) [As req’d]
C1. [Cable] Pallof press 3 x 12 (40#)
C2. Kneeling BU KB press x 6 ea (24, 20, 18#)

04 June | Su
Mobility | 3x
OHWL x 10
Hip CARs
Glute press x 10
Prone Y raise (abs – check) x 10

Train |
A. Row x 15:00 (Pretty comfy pace, 3457m)
B. Seated hammie curls 4 x 12 (80#) [1:00]
C. Heeeip extensions 4 x 12
D. Zercher reverse lunges 3 x 8 ea (75, 85, 85#) [1:00 btwn legs]
E. Bike or treadmill x 20:00 (bici)


F | Morning hike was pretty fucking sweet. Felt good! Was pleasantly surprised with my capacity and recovery.

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National Day of the Donut… Taco… Pancakes

PM sesh… The DLs felt really strong and easy off the floor. As noted previously, part B is pretty nice cardio. I dropped weight on the SL hip bridges when I noticed I wasn’t able to completely open the hip at the top (a point the emphasized) on the left side. Did the pull-downs with the long bar grip. Yep, felt em.

Decided to hit the scale in the ladies locker room. Results: 163.3. It’s just a number, but I think I’m still gonna do Friday weigh-ins for a while #collectingdata

Questions: I would like to put on some muscle. What do I need to delta to make this happen? What am I missing? Why are my priorities not reflected back? Why does “D-backs” sound like “D-bags” e’rytime? How do they make coffee that has notes of peanut butter and chocolate? And does that still make it Paleo? 

Sa | My butt is real sore from the repeat workout. The cleans felt nice and speedy, so much so that I wanted to see how they felt out the bottom. Dropped some lbs and finished the last 3 sets with a tall clean. I was feeling very “technically proficient” compared to my compadres in the “functional training area”. Do you even know what you’re trying to accomplish there, bruh?

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The KnBUKB press (Nailin’ the acronyms – next up greeting cards and paint colors) are pretty solid on the right and crap on the left. Workin’ on it, man.

Su | Low back spoke to me a little during the row… Hike? Deadlift? The combo? But things felt fine on the extensions and lunges. How the eff do people hangout in the hammie trap between sets?!? I lept outta that contraption as soon as I fucking could each round. Fire! Mirrors are totally helpful during the Zerchers.